WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Day 09.1 Strength

    1x5 Deadlift

    • 5-10kg more than last time

  • Conditioning 04-10-2023 Workout

    PERFORMANCE
    ON A 12:00 RUNNING CLOCK...
    Max Cal Row/Bike/Ski
    - Every 2:00, including 0:00, complete
    Reps of Push Press @42.5/30kg
    Push Press Reps:
    RND1 = 16
    RND 2 = 14
    RND 3 = 12
    RND 4 = 10
    RND 5 = 8
    RND 6 = 6

    FITNESS
    ON A 12:00 RUNNING CLOCK...
    Max Cal Row/Bike/Ski
    - Every 2:00, including 0:00, complete Reps of Push Press @ light
    Push Press Reps:
    RND1 = 14
    RND 2 = 12
    RND 3 = 10
    RND 4 = 8
    RND 5 = 6
    RND 6 = 4

  • RestDay! Workout

    7:30 Basic Endurance CrossFit
    8:30 Deadlift + Metcon ( 30.9.2025 )
    9:30 Handstand walk technique + Accessory

    12:00 Basic Endurance CrossFit

    15:00 Basic Endurance CrossFit
    16:00 Deadlift + Metcon ( 30.9.2025 )
    17:00 Mobility + Core Workout
    18:00 Kipping Pull-Ups technique + Accessory
    19:00 Mobility + Core Workout

  • Day 08.2 Strength

    3x5 Bench Press

    • 2,5-5kg more than last time

  • Weightlifting & Mobility Workout

    How did it go?

  • ENGINE BIAS - 2/3 Workout

    For quality & min rest:
    50-40-30-20-10 calories row
    1:1 work to rest -ratio.
    Start easy and increase power output each set. 1 breath per stroke

    ”1:1 työ/lepo.
    Jos esim yksi sarja kestää 3:00 min, niin lepää 3:00 min ennen seuraavaa sarjaa. Aloita rauhallisesti ja nosta vedon voimaa jokaisella sarjalla. Yksi sisäänhengitys per veto. Viimeiset sarjat pitäisivät olla vaikeita ylläpitää hengitysrytmin osalta. Hallitse vauhti ja kuuntele kroppaa. ”

  • Mobility & Weightlifting Workout

    How did it go?

  • Weightlifting & Mobility Workout

    How did it go?

  • Back squat Strength

    E2.30M x 4

    3 back squat V.2 - 2s bottom pause (n.75%) 2s aktiivinen pysäytys ala-asennossa.

  • Farmer's row Workout

    EMOM10:
    a) row
    b) double db farmer's carry - GO HEAVY!

    Työaika 30-45s / min, RPE 8 - valitse toistomäärä / työaika niin että RPE toteutuu. Farmarissa tarkoitus haastaa grippiä eli isot murkulat käteen.